Nguwe kanye namabhaktheriya angaba ngu-100 trillion? I-prebiotic , i- probiotic , i-symbiotic - konke kusho ukuthini-kuwe nempilo yakho? Ukutadisha ama-bacterium kanye nama-probiotiki bephula phansi. Ephunywe ngama-antibiotic, ehluke ekuhlukeni, ehlukile njengeminwe yakho yeminwe, futhi eguquguqukayo ngokuguquguqukayo kulo lonke umjikelezo wosuku lwakho, i-microbiome yomzimba - ibhalansi yamabhaktheriya - iyisisekelo sezempilo esibalulekile nesinqunyiwe.
Eyaziwa esikhathini esedlule njengama-gutter amabhaktheriya nama- gut flora , i- microbiota , noma i- microbiome , iqoqo lezinhlobo ezingaba ngu-1 000 zebhaktheriya ezibaluleke kakhulu empilweni yomuntu. Bahlala ikakhulukazi emaphethweni aphansi emathunjini. Kukhona futhi amabhaktheriya esikhumba sakho, emaphashini akho nakwezinye izingxenye zomzimba. Lawa ma-bacteria akhona nathi kusukela ekuqaleni: i-placenta ine- microbiome eyakhe futhi icatshangwa ukuthi inethonya empilweni yezingane.
Ucwaningo luyaqhubeka lubonisa ukubaluleka kwe-microbiota empilweni yethu. I-Microbiota manje ibhekwa abanye ochwepheshe ukuba babe yingxenye yangempela emzimbeni.
Iminye yemisebenzi ye microbiome enempilo ihlanganisa:
- I-Microbiota isiza ukusebenzisana nokusekela umsebenzi wokuzivikela omzimba olinganiselayo futhi onempilo, futhi usize amathumbu emathumbu avikelekile ngokumelene nezifo
- I-microbiota isiza ekugayeni, ukunciphisa ukuvuvukala, futhi kunciphise impendulo yokuvuvukala
- Amavithamini, afana ne-vitamin B no-K, ahlanganiswa ku-microbiome
- I-microbiota inqanda futhi inqande ukukhula nokukhushulwa kwamabhaktheriya ayingozi
- Ukufakelwa kwezinto ezibonakalayo ezicebile ze-microbiota - ezaziwa ngokuthi i-Fecal Bacteriotherapy noma i-Fecal Microbiota Transplantation - ezigulini ezinezifo eziqhubekayo zeClostridium difficile ziye zafakazela ukwelashwa okusheshayo, okungabizi futhi okuphumelelayo kakhulu ekuqedeni ukutheleleka nokubuyisela i-microbiome enempilo
Njengoba kunezinzuzo zezempilo ezifinyelela kude kakhulu, ukunakekelwa kahle kwe-microbiome yethu kufanele kube yinto ebaluleke kakhulu. Ngeshwa, kunezindlela eziningi esiziphazamisayo nge-microbiome enempilo, ngokweqile ukusetshenziswa kwezidakamizwa, nokudla phezulu ohlwini.
UKUSUKA KWE-ANTIBIOTIC NEZINHANGO EZIPHAKATHI EMICROBIOME
Ama-antibiotics angama-antimicrobial. Bazama ukwehlisa nokubulala amabhaktheriya emzimbeni womuntu. Nakuba zingasindisa ukuphila, kubalulekile ukuqonda ukuthi ama-antibiotic awabandlululi phakathi kwamabhaktheriya "okuhle" namabi "amabi".
Ukusetshenziswa ngokweqile nokugqithiswa kwama-antibiotic kuye kwaholela ekuthuthukiseni amabhaktheriya anomumo onobuchopho obunamandla. I-Centers for Disease Control and Prevention (i-CDC) iyaqhubeka isixwayisa mayelana nomthelela wokusetshenziswa kabi kwama-antibiotic emhlabeni jikelele:
- Ama-antibiotics awasaphumelela ngokumelene nama-bacteria.
- Amabhaktheriya anobungozi ngokushesha adlulisa izakhi zofuzo ezivikelayo kwezinye izinhlobo zamabhaktheriya, okwenza ukuthuthukiswa kwe "superbugs".
- Amacala abulalayo we-gonorrhea kanye nesifo sohudo kubangelwa ama-superbugs angamelana nezidakamizwa. Isifo sofuba esibangelwa yizidakamizwa sisanda.
- Izindleko zokwelapha ukutheleleka komuntu ziqhubeka zanda njengoba izinhlobo zangaphambili eziphumelelayo zama-antibiotics azisabeki amabhaktheriya ayingozi.
- Ama-antibiotics athathwa nsuku zonke iziguli ezingase zingadingi. Inkambo yama-antibiotic iyanciphisa ukuhlukahluka kwe-microbiome futhi ivimbela ukusebenza kwe-microbiota.
- Ukusabalala kwama-antibiotic kusuka ezidakamizweni ezondliwa ezilwaneni zokudla kungasiza ekuthuthukiseni ama-superbugs eziyingozi, futhi kufakwe ukungena kwamanzi.
Esicwaningweni esibaluleke kakhulu, abacwaningi bahlobanisa ukusetshenziswa kwama-antibiotic ezinganeni, izinguquko kwi-microbiota, kanye nokugula kwabantu abadala ngenxa ye- dysbiosis . I-Dysbiosis ukungalingani kwe-microbiome ukuthi omunye umsoli njengesisekelo sokuthuthukiswa kwezimo ezibandakanya izifo zesifo sofuba (IBS), izifo ezizimele, ukubola, isifo somdlavuza, ukugula okungapheli, ukukhuluphala, nezinye izifo.
UNGENZA KANJANI UKUTHUTHUKISA IMPILO?
Nguwe odlayo. Ngempela.
Okudlayo kuhlungwa, kugaywa, futhi kuhlanganiswe ngethambo lakho. Ukudla okuhlukahlukene nokunomsoco kuyadingeka ekunakekelweni kwezempilo nokwenyama.
Ama-prebiotics kanye nama- probiotics yizinhlanganisela ezitholakala ngokwemvelo, futhi ezingezansi, ezingase zithuthukise ukugaya ukudla, kanye nempilo yonke. I- synbiotic ingukudla noma ukwesekwa okuqukethe kokubili i-prebiotic kanye ne-probiotic.
Abaningi baseMelika badla ukudla bese bathatha izithako eziqukethe ama-bacterial cultures njengendlela yokusiza ukugaya, noma ukunciphisa isisu samathumbu ngemuva kokusetshenziswa kwezidakamizwa zokulwa namagciwane. Nakuba imiphumela ethize engavunyelwe, izithako ze-probiotic ngokuvamile zibhekwa ziphephile futhi zitholakala kabanzi emakethe.
Ngaphezu kobufakazi obukhomba umphumela onempilo wama- probiotics emzimbeni, kubandakanya impilo yengqondo, isifundo esisodwa sasihlolisisa uxhumano lwe-gut-mind futhi sithola ukuthi ama-probiotics angase anciphise ngisho nokukhathazeka komphakathi kubantu abangaphezu kwengozi.
Ungakhuthaza imfucuza impilo ngokudla okuphelele, ukudla okunempilo, ngokudla okunomsoco, nokuhlala uncikile. Ucwaningo olwenziwa ngo-2013 lwathola ukuhlukahluka kwamagciwane ezincane emagodini asegulini abantu abakhulelwe.
Ukunciphisa ukucindezeleka okuphelele nakho kuyisimiso sokuzivikela emzimbeni kanye ne-booster health booster.
Zama ukugwema izinto ezibulala amabhaktheriya anenzuzo, njengama-antibiotic. Imithi yama-antibiotic yilabo abayidinga impilo-labo abayidingayo-kodwa uma unomkhuhlane ovamile, umkhuhlane, noma izifo ezithile zesifo, isibonelo - imithi yokubulala imithi kuyinkunkuma yemali ... kanye ne- microbiome yakho.
IZIMPILO ZOKUPHILA NOKUPHILA
Yenza ngokukhetha ngokudla okukuphayo-nabangani bakho abayizigidi eziyizinkulungwane eziyikhulu. Cabanga ngalokhu okulandelayo:
- I-prebiotic: Uma sebefika emathunjini akho, ama-probiotics adinga isiphuzo. Ama-prebiotics ayimfucuza eline-fermentable eyondla amabhaktheriya e-probiotic. Lapho efika, ama-prebiotics ahlanganisa ama-probiotics ukusiza i-microbiota ukusekela umphathi wayo-wena. Ukudla okucebile kuma-prebiotics kufaka ama-artichokes, ama-plums, ama-apula, utamatisi, ama-leeks, anyanisi, i-garlic, ubhanana, uju, okusanhlamvu okuphelele njenge-oats, ukolweni, rye, ne-bran. Futhi, bheka ukudla ngeziqu ezinamathebhu, njengama-stalks ama-broccoli. (Khumbula ukupheka noma ukupheka kancane, ukunciphisa ikhono le-goitrogenic.)
Lapho uskena amalebula, bheka i- inulin . Kutholakala ezitshalweni ezingaphezu kuka-30,000, i- inulin iyi-fiber yesitshalo yemvelo kanye ne-prebiotic evame ukusetshenziswa njengendlela yokwengeza ukudla ukwandisa i-fibre nomsebenzi.
- I-probiotic: I- Probiotics iphila ezincane ezincane ezinganikela ngenzuzo yezempilo uma zinikezwa ngamanani afanele. Imikhiqizo eminingi manje idinga ukuletha amasiko aphilayo-ngisho ne-yogurt efriziwe. Iningi lama-probiotic aqukethe ukudla yizimveliso ezivutshiwe, futhi zibandakanya i-yogurt, isiphuzo sobisi oluvuthayo okuthiwa i-kefir, umkhiqizo we-soybean ovutshiwe okuthiwa i-tempeh, nezinye izilwane ezinomsoco. Ukulondoloza okungcono kokugcina, yebo, kuyiqiniso, ushokoledi omnyama unempahla ye-probiotic.
- Ukudla okuvutshiwe: I- yogurt ikhiqizwa nge-process fermentation. Okunye ukudla okuvutshiwe kukhiqizwa ngokuhlanganisa imifino kanye nezinhlobo zeLactobacillus , okwandisa izinga lamavithamini futhi ithuthukise ukugaya ukudla. Kusetshenziswe ngokomlando ngaphambi kokugcoba ukudla nokuqalwa kwesiqandisini, ukuvutshelwa kungagcina imifino efana nepelepele, iklabishi, i-garlic, anyanisi, iminqumo, ukhukhamba, izaqathe kanye ne-turnips. Futhi, cabanga ngeminye imikhiqizo evutshiwe njenge kombucha, kimchi, sauerkraut, ne-miso.
- I-synbiotic: Ukudla kanye nemikhiqizo ebhangqa i-pre-ne-probiotic ibizwa ngokuthi i- synbiotic . Ama-pair of sybiotic amnandi afaka i-yogurt ne-banana, i-yogurt nezinhlamvu, i-kombucha ne-chia imbewu, u-feta ushizi no-anyanisi, noma ubhontshisi nama-pickle. Sebenzisa umcabango wakho-kanye nama-buds wakho-ukunambitheka-ukuhlanganisa nezinhlanganisela ezisebenzela wena.
UKUSEBENZISWA KWEZINDABA
Ngesikhathi ama-prebiotic kanye nama-probiotics amaningi kakhulu ekudleni okuhlukahlukene, kungase kungabi lula ukuthola lokhu okwanele ekudleni kwakho kwansuku zonke. Uma kunjalo, ungase ufune ukwesekwa kwe-probiotic. (Ungafunda kabanzi mayelana nama-probiotics ku-athikili kaDkt Cathy Wong, i- Acidophilus ne-Probiotics .
Khumbula ukuthi ufuna ukuthola izithako ezinhle zekhwalithi, okulula ngaso sonke isikhathi. Futhi, qaphela izigcwalisi ezingadingeki nezinye izithako. (Isibonelo, maduzane, iqembu labososayensi lithola i-gluten kuma-probiotic supplements abhalwe ngokuthi "i-gluten-free.")
Amanye amathiphu okusheshayo okukusiza ugcine i-microbiome yakho enempilo ihlanganisa:
- Khuluma nomhlinzeki wakho wezempilo ngaphambi kokuba uthathe izithako ze-probiotic, ikakhulukazi uma unesifo esibucayi noma isimo.
- I-microbiome yakho iyingqayizivele, futhi ayikho uhlobo olungcono kakhulu lwe-microbiome, ngaphandle kwalowo ohlukile futhi onempilo.
- Bheka uphawu lwe-Live & Active Cultures seal evela ku-National Yogurt Association (NYA).
- I-yogurt enefriji ingahle-noma ingahle ingabi namasiko obukhoma ngokuya ngokucubungula.
Iziguli ze-thyroid, izifundo zihlanganisa izixhumanisi phakathi kwegciwane lempilo nokuzimela, kanye nesibindi esithile , isifo se-thyroid. Ucwaningo luyaqhubeka luhlola izixhumanisi phakathi kokungalingani kwe-microbiome, ukuvuza okungenalutho lokugula / ukunyakaza kwamathumbu , nesifo se-thyroid.
Amabhaktheriya bangabangane bethu-ngaphandle uma bengekho. Inhlonipho enempilo yendima ebalulekile, ebalulekile edlalwa yi-microbiota ibalulekile. Ama-pre-ne-probiotics, ekudleni nasezingenizeni, zisisiza ukuba silondoloze ubuhlobo obuhle nemvelo yethu-ngaphakathi nangaphandle.